Eating excess junk? You may be adding too much phosphate to your diet!
Here's why it's essential to monitor phosphate intake
A phosphate, an inorganic chemical, is a salt of phosphoric acid. Natural foods also contain phosphates, but modern eating habits mean that we are increasing our intake of them. Increased consumption of processed foodstuffs has significantly increased phosphate intake in recent years. If you are consuming more phosphate in your diet, it could result in an increase in blood pressure and pulse rate, according to a study.
Uses of phosphate
Phosphates are a common additive in industrially-produced foodstuffs. They make processed cheese spreadable, prevent coffee from clumping and help preserve many meat products.
Benefits of phosphate
- Build strong bones and teeth
- Filter out waste in your kidneys
- Reduce weakness and fatigue
- Support cognitive development
- Boost metabolism
- Ensure hormonal balance
- Reduce muscle pain after exercise
- Prevent Arthritis and Osteoporosis
- Healthy brain function
- Aid in weight loss
- Help in digestion
What foods contain phosphate?
- Meat and poultry
- Fish
- Milk and other dairy products
- Eggs
- Whole grains
- Sunflower and pumpkin seeds
- Nuts and seeds
- Beans and lentils
Foods with added phosphates include
- Processed meats like beef, lamb, pork and chicken products
- Cola beverages
- Baked goods like biscuits, pancake mixes, pastries
- Fast food like pizza, burger, French fries, etc
- Convenience food like frozen foods
Side effects of over consumption of phosphates
A high phosphate level can lead, for example, deposits in blood vessels, a low-phosphate diet has long been recommended for people with chronic kidney problems. However, an increase in dietary phosphate also increases the likelihood of developing or even dying from arteriosclerosis or a cardiovascular disease in healthy people. This has been shown by epidemiological studies that examine the connection between potential risk factors and certain diseases. Increased phosphate intake, more specifically an increased serum phosphate level, activates the sympathetic nervous system, which accelerates cardiac activity and increases blood pressure.
How much phosphate do you need?
The amount of phosphorus you need depends on your age. The recommended daily intake for adults is 700 mg, children between the ages of 9 to 18 needs 1250 mg of phosphate, whereas infants needs 100-250 mg of phosphate.